Bulking update and PHAT training

Sup err one,

It’s been a little over a month now and I have yet to update you guys like I said I would.

The plan was to shoot video everyday and then use those vlogs to keep everyone in the know.

Sorry, that didn’t happen

The shooting/editing took more time than I cared it to and so I will revert to using this blog as my update medium. If anyone in the area want to follow me around in the gym and video me, then I will start it up again.

I’m currently 178.6lb. That’s right, I am 29.6lbs heavier than I was on August the 3rd. I’ve gotten fluffy, but I’m starting to see my metabolism pick back up.

My training routine has been a 5 day a week body part split. Monday back, Tuesday chest, Wednesday Legs, Thursday shoulders and Friday Arms.

I’ve had the pleasure of working out with a fellow physique competitor Michael Carr. This has been great in the early going and I’m looking forward to what is to come with this next long cycle.

My diet over the last 2 months has been a “see food” diet. If I could consume it, I did, thus the 178.6. I’ve been very happy with my shoulder and arm progress already, these are my two main focus areas for the next year. Hope to get some measurements and photos on Monday to “start” tracking.

I will be going back to a macro tracking system with my macros set at the following for the first week

185 grams of Protein

250 grams of Carbs

65 grams of Fat

That comes out to 2,325 calories for all you calorie folks.

With these numbers I hope to move my carbs up gradually over the next 2 months, while getting rid of this quick fat I have gained.

For my training program I will be using the PHAT system described by Layne Norton HERE

It will be 2 days of heavy training and 3 days of hypertrophy training.

I will be keeping tabs and pictures here and on my Facebook page for the next 12 weeks as I run a full cycle of this training style.

Excited to get rolling and hopefully will have great things to show come December.

 

Junior Nationals and whats next

So I didn’t place, I didn’t even come close to placing. Shoot, if they had scored anyone past 16th I might have been dead last out of the 40+ guys on stage… and yet strangely, I’m ok with it all.

I know I didn’t come in my sharpest. I looked fine, just not my best and if I want to compete I HAVE to come in better than my best. Because all these guys were on point. Bigger, leaner and had great stage personality. The time I took off between shows was to much to overcome and I realize that now. But hey, I enjoyed time with my wife, got to enjoy my food for a bit and I don’t regret a thing. I’m just aware that if I want to win, time off can’t happen next time.

I also saw that having a coach/team is important. The adjustments the coaches were able to make with their competitors was vital to their success. For example, Team Ventura had 2 athletes get their pro cards at Jr. Nationals. One reason is because the 2 guys work hard, but another reason was their coach was there to adjust posing and what not  to what the judges were looking for.

Now it’s on to my next show. The NPC Arkansas, which will be August 3rd for all who are interested, will be that show. I have hired a diet coach for this one and will be handling the training on my own.

I also plan of doing actual CARDIO *duh duh dunnnn*

I will also be doing the 100 reps a day of calf raise, just like a lot of you from Fitocracy are. I started yesterday and my starting measurement were 13.50 on both calves (tiny I know).

 

 

Which brings me to my mini rant and THOUGHT IN THE DARK.

Not everyone legs grow quickly from lifting, haha. I train my legs at least once a week for the past 3 years. I have gone through smolov jr twice in that time. I have done windowmaker routines in that time. I have gotten strong enough to squat 2x my bodyweight, deadlift 3x my bodyweight, lunge 1.5x my bodyweight for reps, leg press 1020lbs and a few other stats that I’m sure you don’t care to read. And during that time my legs have literally grown 2 inches. Now my glutes, on the other hand, have grown close to 8 inches. I went from having a non-existent back side to being able to make out a couple of hills from the side! This is where I grow from squats, lunges and other legs work.

I think I will start making “chicken legs can be strong” video. Yes, that is what I’ll do. Could be a laff. I’ll show you ALL…

Ok and done.

So there you have it folks.

TL;DR

I sucked a Jr. Nationals, but long hair don’t care

I hired a coach.

AND…

*winey voice* I do train legs DANG IT

 

You guys are awesome and I hope you have an amazing week.

See you in the Darkness

 

Training for the end

Don’t we all do this…

Take up a new diet, exercise program, etc. Then we give ourselves a timeline 6 months, a year, 12 weeks. We get  good results, even get close to what we were looking for, but our set “time” runs out and with it so does our motivation. We go straight into the cake and pizza we have “earned” just to see all of our hard work be over shadowed by bad choices in a matter of weeks.

Now this is not just to everyone else. This is aimed right at me. I diet hard, train harder and compete to win. I tell myself afterwards “now it’s time for a day off and then I will go HELLA HARDCORE” only to find myself 2 weeks into a “eat all the muffins and donuts” binge. I don’t have the slightest clue as to what snaps in my brain, but I do notice it and know what is to come from the onslaught. And kinda forget the other dark place I can go, i.e. this latest before and after.

Yeah, so that is what I can do (and so can you *coaching plug*) with focus and 12 weeks. 180lb down to 150lb. Long hair, don’t care to aesthetic king of kings (self proclaimed, ok).

SO much work, SO much time, all for the goal of getting on stage. Got on stage, got the trophy, got off a plan, what the heck bro. This is not what I want, but I see it happen, to me, to my friends and I’m sure to many of you.

What are we to do???

A plan

Thought in the Dark

Without a plan, we as humans, are doomed from the get go. We thrive on some sort of structure. Whether it takes a fully detail, mapped out, color coated binder plan or just something you choose in a bar based on whose dart was closer to the bulls eye. A plan is a plan, and mentally, I believe it will lead you to a stronger will and greater results in the end.

So for the next show , 5 weeks away for the NPC Junior Nationals, I want to exit that show in style. Not in this funk. I’m going to have a plan ready for myself the day after. I’m not going to give my brain the chance to think it’s “OK” to slip.

I want to remember and I want you all to remember this:

Enjoy yourself, enjoy your life, but don’t forget your goals and don’t let your “enjoyment” hinder you.

See you in the Darkness

Competition Podcast with Jon and Jared

Quick post and then let you guys listen to the great stuff that comes from Jon, Jared and myself getting on the mic together.

Just got in from the 2013 Fitness Summit in Kansas City. 2 words… Glute off.

Had a great time. Got to meet several of the peeps I’ve had the pleasure of doing podcast with, in the past(Goodman, Rog, JC, Andy, Dick, Kellie, Bret and more). Got A LOT of new information thrown my way (who knows if any of it will stick). It was really energizing to be in that place, showed me how far I have come and how much further I can go. These guys minds were running 90 to nothing with all the information the had to give and how quickly they could analyze a question laid before them. The women’s segment and the  nutrition talks were especially beneficial for me.

Might do a full post on the summit later but for now I will leave you with the audio on the competition and my latest phrase.

World Domination through Positive Motivation.

http://discussionswithdao.wordpress.com/2013/05/05/the-jack-n-out-connection-31bt-physique/

 

See you in the Darkness

 

Competition overview and the next step

Largest show to date, came in 2nd, qualify for a National show, then downed 12,000 calories in 24 hours.

That about raps it up…

Ok, fine. Let me get into a few more details.

As you all know the last couple of weeks I’ve been posting my days on here and now want to walk you all through my Friday in preparation and Saturday before the judging.

Jon and I woke up at 5am to begin our 8 hour drive to Louisville. The drive was fine, but it was hard to get my water in, namely because I didn’t want to be stopping every hour to pee. I downed about 1 liter the entire trip.

We arrived a little before 1pm, checked into our hotel and I got to drinking on my 3 remaining liters. Knocked out about 2 cups of sweet potato fries and 6 oz of chicken.

Killed 4 rice cakes and 2 tbsp around 3pm. And then did another 2 cups of sweet potato fries and chicken at 5pm.

Athlete check in was at 7:30. Seeing as I had done a few shows before this one I wasn’t expecting that many people, but when we got there I saw a line of over 100 people checking in and more just kept coming in.

Here was a look at the stage from the crowd view.

It moved efficiently, though. I bought my NPC card for the year ($100) and then waited to get my height measured to see what class I would be in. The tape measure said 5’10”, which threw me into class C.

Jon and I then went across the hall to where all the tanning was being done. They had 2 rooms, one men and one women, and they were moving like clock work. I had gotten there early, but they were able to get me in quickly. I got 2 coats of competition tan sprayed on, only one on my face as my face gets hella dark. I met one of my competitors there, Chase Isaac, cool guy. He was down there to tan for the second time, because he had sweat  little while getting his first coat, so they had to make him go shower it off and come back again. I’m not a big sweater, so mine dried quick, but just be aware that you need to stay cool as possible during this part of the prep. If your tan is off, all your hard work and dieting can be all thrown away. Total cost of tanning was $150 for this show.

I threw on my black, loose clothes (make sure you have as set if you are going to get a spray tan) and headed back to the hotel to eat a few more carbs and try to sleep.

When I got back to the hotel I snapped a few pics to see where I was at.

Getting my Zyzz’s on when I got back from tanning.

Not to bad.

Chilled out watching TV until about 12:45am and then my attempt at sleep begun.

I was much more relax than I had been before other competitions. I had brought my own bed sheets and pillow case (towels as well), so I wasn’t worried about messing the hotel sheets up. I was cool enough, so I wasn’t worried about sweating. But for the love of all that is good I couldn’t get to sleep. I think it was my body just needing to lay in the dark all night to prepare for the coming day. That’s my cool story brah and I’m sticking to it.

“Woke up” around 6am and had about 3 oz of chicken and begun to get ready. Made sure my sweet new hair do was all in place. Made sure I had my shorts packed. Loaded up all my sugars and pre workouts to take before getting my pump. We left just before 7am. The athlete meeting wasn’t until 10:30, but we had found out the the Derby Marathon was being run right outside the Galt House, where the show was being held and we thought it smart to leave a few hours early.

We got there around 7:40am and I thought I would take the time and get a touch up coat of tan applied, just to make sure I hadn’t messed up any spots from the night before. After that Jon and I sat around and waited until I got in to the meeting.

Quick shout out to my sponsor for this show. Promax help me get up there and is always so supportive. Next show I will have a “blacked out” version of the Promax shirt. Thanks again guys!

PROMAX!!!

During the Athletes Meeting they went over the order of events and how smooth this show would be. I was pumped and ready to get back to the pump up room and get swole. When the meeting was over everyone went to the back and to our surprise, NO WEIGHTS. That’s right, in a pump up room for a bodybuilding show, there were no weights. Shoot, all they had back there was a couple of bands. Which wouldn’t be enough. So we know we where going to have to get creative.

About 30 minutes before my class was going to go on, I took 2 scoops of c4 and had eaten about 2 rice cakes with peanut butter. Me and a few of the other guys started walking around looking for things to do pull ups off of. I found a long door frame that had a nice 4 inch lip on the edge. I got 2 sets of 15 in when a manager told me that I couldn’t do that there because of how old the building was. I kindly asked “what else is there around here for us to hang off of?” He pointed me towards a door and said that there was a concrete lip out by the pool that we could pull up from. Sure enough, there it was, we did about 4 or 5 sets out there and got a good back and arm pump.

I moved  back in side to attempt to get my shoulders going, but was finding it difficult without proper weights. Time to get creative again. Chase Isaac and I, used each others arms to do lateral raises. Not the ideal thing, but I was willing to do whatever to get my shoulder full of blood. We did countless push ups and calf raises before being called to line up.

I was the first to hit the stage for our height class. I did a front, then a quarter right, quarter to the back and then a quarter to be facing left.  Everything went smooth. They moved me off to the side and let the other competitors come out and show their stuff. After everyone had been sent through they did the first call outs, ” number 20, Chase Erwin” Holy crap, that’s me! Dead center stage the entire first call out. We went through a few turns and they never moved me. Chase and I were also the first ones to be dismissed off stage. That was an AWESOME feeling.

Comparisons

I walked out and found Jon. By this time he had meet up with Chris and Colleen, who were awesome enough to come out and see the show. We watched some of the other competitors from the floor and chatted. After which I was ready to eat a little something. I grabbed a sandwich and we chilled out, seeing as we had 4 hours to burn. Unfortunately for them I was not much fun, as I was pretty dead and didn’t feel like moving around to much. They were nice enough to just hang until the evening show came about.

Chris, Colleen, Jon and myself after the show.

The night show was upon us and it was time to pump again and see exactly were I placed. Went through the same routine pretty much. Went on stage and they begun to call places. After they called the third place and it wasn’t me I got really excited. Because I knew I had qualified for nationals, as the top 2 qualify. And that is when they called me, 2nd place. Then they called Chase’s name and I was pumped for him. Totally earned that first place awarding.

Walked off stage and was VERY pleased. Much more than I expected. Came away nationally qualified and met some great people.

Now, for what you all have been waiting for the beginning of my EPIC 24 HOURS OF EATING!!

I would run through it all, but I like pictures more so here.

Foods eaten:

  1. 4 ihop pancakes
  2. 3 Cinna-stack french toast
  3. Hash browns
  4. Bacon
  5. 4 otis spunkmeyer muffins
  6. 3 Crunchy Tacos
  7. 64oz coke
  8. Nutragous King Size
  9. 8 chocolate chip cookies
  10. 5 donuts
  11. 3 kfc chicken strips
  12. 2 orders of mashed potatos
  13. 1 large Pepsi
  14. Biscuit
  15. DQ Blizzard
  16. Bag of gummy sweettarts
  17. Cookie Cake from my birthday
  18. Popeyes 3 pieces dinner with a large sweet tea
  19. 1/2 gallon of chocolate milk

YEAHHHHH… So needless to say I ate a little bit during my Saturday night and Sunday.

I am still alive and well, also, I still have visible abs.

A special thanks to one of my best friends, Jon Dao. Dude made the trip up there with me. It was great having him along for the ride. He was a trooper as he was SO LOW on carbs Thursday, Friday and Saturday( he was at 500 grams a day…), but it was still great to have you back in the states and your constant support means a ton bro.

NEXT UP: Junior Nationals in Chicago

It is 7 weeks away and I hope to meet more of you wonderful people up there. If anyone is interested, check it out right here.

I think I covered pretty much everything. If there was something you were hoping to see, let me know and I will get it in there.

Like and share if you don’t mind and remember still 2 more weeks until “Walk for the Waiting.” If you could donate anything at all, that would greatly help these kids!

http://www.ministrysync.com/event/website/?m=1292369

Love you guys and as always

See you in the Darkness

Wednesday’s Physique Prep Log- 10 days out

Today started early for me… weighted in @ 154.5 again

5:00 BCAA taken after waking up

6:50 200 mg of Caffeine taken

8:00 1/2 gallon of water done

12:30 1 1/2 hours of mowing

1:30 1 gallon finished

2:30 Quest bar eaten

2:40 Pre- workout taken (C4 today)

2:50 workout-

  1. Back Squats- 4 sets
  2. Leg press- 3 sets
  3. Leg Extensions- 3 sets
  4. Standing Leg Curls- 3 sets per leg
  5. Ab circuit done 3 times- Plate oblique, Decline Crunch, Bar Twist, Hanging Knee Raises, Bent Arm Dumbbell Pull Over
  6. Walking- 10:00 (max incline)
  7. Weighted Calf raises- 4 sets

5:00 Tanning- 12 minutes

5:30 11 oz of chicken and 1 1/2 cups of broccoli w/ one slice of cheese, Multi taken with this meal

6:00 1 1/2 gallons done

8:00 6 turkey sausages, 6 mini rice cakes and 2 quest bars (I had one more than normal)

10:50 2 gallons done

 

Starting to come along

VEINS that is all…

Not really, today was rough as far as length and being out in the sun depleted. Things picked up when I got back in the gym and my squat was feeling pretty good. Not as strong as I would have like, as I only got up to 225 today, but it was acceptable and I’m leaning up more each day so I could care less at this point.

Next week is going to be sick and I hope some of you folks around the Louisville area will come hang out.

See you in the Darkness

Tuesday’s Physique Prep Log- 11 days out

Started out Tuesday morning weighing 154.5… so my weekend weight is gone.

Had veins in my abs throughout the day and hopefully more so when I begin tanning more.

9:00 am- 500mg of BCAA & 200 mg Caffeine

9:25 am- 1/2 gallon of water done

10:15 am- Pre-workout downed

10:30 am- Workout

  1. Flat Bench- 4 sets
  2. Superset- Dumbbell Floor Press & Dumbbell Incline Press- 3 sets
  3. Superset- Dumbbell Incline Fly & Push ups- 3 sets
  4. Cable Cross- 4 sets
  5. Bar Tricep Pushdowns- 4 sets
  6. Dumbbell Standing Two Arm Extensions- 4 sets
  7. Dips (chest)- 4 sets
  8. Standing Calf raises (weighted)- 8 sets
  9. Bike- 20 minutes

12:00 pm- 500 mg of BCAA

2:00 pm- 1 gallon of water done

3:45 pm- 2 quest bars- had a meeting run over, so grab these bad boys on the run

6:00 pm- 1 1/2 gallons of water done

6:15 pm- Tanned for 12 minutes

7:30 pm- 10 oz of chicken, 1 cup of broccoli, 48g of ON whey

9:00 pm- two 4 oz beef patties, two rice cake,  1 tbsp of peanut butter

10:30 pm- 2 gallons of water done

Today was a good day, starting to dry WAY out. Tomorrow will be squats with low carbs, which is always exciting. Who knows, could be fun.

That meeting that I had today was with our local D1 gym and it looks like I will be able to train my local clients there (fingers crossed)

Also, signed up 3 new clients today. So all in all a pretty good day.

Like this and let me know what you would like to know.

See you in the Darkness

Weaknesses… I have them

I want to talk about my greatest weakness and one I was reminded of on 3 different occasions last week. Now this weakness is not an internal struggle. This weakness is one that has carried over from my past self. The skinny ectomorph that I was in my younger years has stayed with me in one area…

THESE… and I’m not talking about the Nikes

My calves have always been small, like extremely small. So small, in fact, that I have been mistaken as  using a pair of chop sticks as walking stilts.

I get reminded quite often from people just how small they are. This doesn’t offend me or make me mad, no it’s a constant reminder that I have  improvements to make to my body. It’s that driving force behind “why I workout.” From the beginning people told me I was too skinny and would never be able to “beat my genetic hand” and while I’m no monster, I’m most certainly proud of the physique I have achieve over a decade of working out.

My Thought in the Dark is, don’t let your weakness be a reason you don’t succeed. Don’t let all the naysayers be the reason you don’t achieve your full potential. You will never be able to control the voices, but you can control how they affect you. If I had let them get to me, I would still be an extremely skinny kid, living out what they had thought to be true.

You create your own way and path. You will run into weakness that might slow you down, but don’t let them keep you down. You have to work your tail end off and continue to make improvements in yourself. That is the only way to change yourself. Hard work and deaf ears sometime will be your strongest ally in this battle for greatness. Do what you must to achieve and leave all the doubters behind.

The Dark in need of Support

7 weeks in and…

Yeah, I am pretty happy with where things are heading. I’m down 20lbs from the start, which normally would have terrified me, but really just showed me how much crap weight I had packed on. Thankfully I’m seeing fruit of my labor over the past 7 months with my shoulder development and even seeing some results on the last 2 months of tricep work. My diet is still not “clean” by anyone’s standards, but I’m tracking what I eat and my week over week improvement can’t be denied by anyone. None of my lifts have taken a hit since the beginning, the only sad thing thus far is me having to remove my deadlift because of my hernia injury flaring back up (don’t worry it is awesome now). Still not doing much cardio. About 60 minutes a week and that is mainly at home on the bike when I’m bored. Macros sit at 170g protein, 100g carbs and 60g fat of lifting days and then 170g protein, 40g carbs and 80g fat on non-lifting days. If you have any questions about the cut or anything else training, like this post and comment.

Thought in the Dark

This week I want to highlight one of the greatest people in my life and something I will be doing for her in the coming days.

My mom, has been involved in foster care for over 18 years and with my dad, has fostered over 50 children within the realms of our house. These children have come in from all walks of life and with all kinds of different stories. My mom has treat each and ever one of these kids like one of her own. They become part of the family on the first day they arrive and they are cried out on the day they leave her arms to go to their forever families. This has given me great perceptive on taking care of people and what a little love can do for someone, even a child, in need.

My mom has asked me to get a team together for her “Walk for the Waiting.” As my mother told me, “this walk is to benefit waiting kids in foster care!! There is a critical need for foster and adoptive families for children both in Arkansas and around the country. Funds from the walk will help The CALL, Immerse Arkansas and Project Zero reach waiting kids.” All of these are foster care organizations, just FYI.

My mother loves these children and has instilled this love into each one of her own kids.

So now there is this walk and where there is some way for me to help kids while being physical active I’m there. Now I know you are super pumped imagining me power walking this course and are wondering “how in the world can I help?”

This is me… powerwalking

THIS IS WHERE YOU COME IN

This is a fund raisers and here is my thought.

I want to raise the most money out of any of the walkers there. I’ve got the most boss fitness community behind me and I know you guys have got huge hearts. I would love it if you guys go to my teams/personal site below

http://www.ministrysync.com/event/website/?m=1292369

and record an online gift. It can be in any amount and you can remain totally anonymous if you choose to, but I would like it if you didn’t. Because after this is all said and done and we raise more money than any other team I want to personally thank each and ever one of you on a post race J-N-O Connection. Also as a special bonus those who donate (which is tax deductible btw *wink wink*) I will allow you to pick something for me to do. Can be during the walk or at my local gym, ANYTHING.

So please, everyone at least check out the event and if you feel led, give a little something to help out these children. Oh and if you donate please make yourself a member of my walking team. Team name is, Blackout Squad, of course. Obviously you will not be there to walk, but I would love to show everyone there all the support I get from you great folks on the interwebz.

Ok. Enough of all the love and mushiness. Back in the dark and back to another week getting more shredded. Hope all of yall are ready to get some extreme work done and as always…

See you in the Darkness